CrossFit Factory Square – CrossFit

Strength

Push Press (5 Reps at 65%)

Push Press (5 Reps at 75%)

Push Press (5 +Reps at 85%)

Last set of 5 push press go for more than 5 reps. Percentage is based on what you hit for a 3 Rep max last week.

Metcon

Metcon (Time)

21 Chest to bar

21 Strict Presses 95/65

42 Ab Mat Sit ups

15 Chest to bar Pull ups

15 Strict Presses 95/65

30 Ab Mat Sit ups

9 Chest to bar Pull ups

9 Strict Presses 95/65

18 Ab Mat sit ups

Modifications:

a. banded pull ups, lighter barbell weight, 15-12-9 rep scheme

b. ring rows, lighter barbell weight, 15-12-9 rep scheme

c. pull ups lighter barbell or Rx weight and RX rep scheme

Accessory work:

Barbell Rows 5 x 8 supinated(underhand) grip

2 sets of Max Effort Ring Rows rest as needed between sets